Category: recreation

Walking can be a great workout

If you’re not a runner like me, don’t worry you can still lose the pounds while walking. Walking has always been a great way to shed pounds and get in shape. If you would rather go for a stroll in the park than hit the trail running at a 6 mph pace (at least) then you’ll want to read further.

We have all heard that walking just 30 minutes a day is all we need for our Physical activity, well this is true to a point. if you want to just maintain your weight, you’ll be fine with sticking to your 30 minute a day walks. If you want to lose weight, you might to pick up the step a little bit with these simple suggestions:


Picking up the pace to a 4.0 mph walk for 45 minutes (or broken up into 3 15 minute workouts a day) will give you a great workout according to . This will help you hit the magic 240-minute-per week goal for walking, which has been studied that this is amount of walking you should be taking in if you want to lose weight, by the American Journal of Clinical Nutrition.

Adding variety to your walking workout will help you with your weightloss goals as well. Fitnessmagazine suggests, implementing a upper-body workout twice a week, A steady 4 mph or higher (45 minutes) 3 times a week, “burn and firm’ workout 2 days a week and one “Break” day. For more details on this workout check out

What do you guys think of this Walking Workout? Let me know your thoughts below 🙂

Stay healthy!

Losing Weight doesn’t have to cost you big bucks


Choosing to live a healthier life is not more expensive than eating “fast food”. In fact, I actually think living a healthy life is much cheaper than the fast food life, not to mention the amount of hospital bills you will be saving by eating healthier and living an active lifestyle. Still confused on how to go about living a healthier lifestyle when living on a budget? Here are a few tips to help you start living healthier, without hurting your wallet:

1. Choose simpler items vs. “fancy”

Sometimes you can eat out in restaurants, save money as well as your waistline. It’s all a matter of the choices you make. Most restaurants, usually “simple” items listed on their menu that are both less in calories and less in dollars. For example, at Panera Bread, take the Salads menu for example. On the bottom of their Salads Menu (This is usually where the “simple” items end up being) they have a Greek, Classic and Caesar Salad. (Now if you’re on a weight loss plan I would not recommend the Caesar Salad.) However, the two other salads are almost half the cost of the “Premium salads” on the menu. The Premium salads are usually made with heavier ingredients like “creamy dressings”. These salads are not only costly, they also add up on calories. I recently made the choice to have a Greek Salad (half sized) with a Whole grain baguette, I also had a $2 savings from having their “loyalty” card. The salad came to less than $3 and I was satisfied when I finished.

2. Choose “Half-sized portions” or “Kids sized”

ImageThe example above of the Greek salad, brings me to the next hint, choosing Lighter portions will of course be less calories, and be less money. It’s okay to say no to the “upgrade” adding dessert. Remember, they are required to ask you if you’d like something else by suggesting an item, if they don’t do it and their boss hears they will never hear the end of it. So, just politely tell them “No, thank you”. If you make your own meals (suggested), choose to eat on a smaller plate, this way you will not overeat. Always portion out the meal, instead of serving “family style” . You will be less likely go back for seconds this way.

3. Buy Frozen Vegetables


There has been much debate about Frozen Vegetables vs. Fresh Vegetables. Frozen Vegetables have all the nutrients of Fresh Vegetables, and the advantage is they don’t lose their nutrient value with age. Fresh Vegetables do taste better, but they must be ate FRESH for full nutrient value! For those on a budget, always go Frozen! It’s much cheaper, and you can buy in bulk. Think Save! Check out Joanna Soh’s video on saving money on a budget for more info on this:

4. Make a List and Stick to it


Making a list before you go to the Grocery can really help you save money, so you are not tempted to buy the impulse items. Always Always Always remember to work the Grocery Store in “perimeter”, by Starting at the produce section, and going around the store (this is where the freshest and healthiest items are), Next hit the Frozen section for you Frozen Vegetables and if your basket has space pick up any boxed items. Another trick would be to pick a smaller basket. This will help you buy less junk. Fruits and Vegetables are cheaper and healthier for you to eat, and will “fill” your cart up.

5. Limit your Coffee habit


Fancy Coffee house drinks can really pack on more damage than good, as well as cost you loads of $$$. The average coffee house drink costs roughly around $4/cup. 5 days a week that’s easily $20. Was it really worth it? Depending on what you get, it can be more. Read my previous blog on “How to order at Starbucks….” for more tips on saving money on your coffee habit. Those Coffee (also the non-coffee ones) have HUNDREDS of calories per cup, and very low nutrient value. If you really need coffee, switch to just regular cup of coffee, with minimal amount of sugar and cream. Be wary of the refills as well (even if its free).

Here you have it, 5 tips to help you save money and your waistline! Do you have any other tips that you live by to save money and calories?

Stay healthy my friends!

How to order at Starbucks without gaining weight…


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We all love our coffee, we also love our bodies and with the warmer weather approaching, more of us are more cautious about what we eat. Even though you have switched from that sandwich to a salad, and you taken your Workout to the next level, your weight still isn’t going anywhere. One thing to consider can be your Coffee routine, Your Morning or afternoon Coffee “treat” can be packing on more calories (and pounds) than you may have liked. Good News is, You don’t have to give up your Coffee to maintain your weight loss goals. However, being a little more careful about WHAT you order at Starbucks (or other coffee-chains) can make a difference on your pant-size. Here are a few guidelines to remember next time you are deciding what drink to get.

1. The Less Words in the Drink the Better

The more “simpler” your drink order is the more likely it is to contain less calories. For examples that Grande White Chocolate Mocha Image

has a Whopping 470 Calories and 59 grams of Sugar!! (made with the Standard 2% milk and Whipped Cream). If you take off the Whipped Cream you drop 70 calories and 1 gram of sugar. Still a little too much calories. If you got your White Chocolate Mocha “Frappuccino” Style, there’s a little less calories (430 calories), however there’s not less sugar, there’s 67 grams of sugar in a 16 oz. Grande Beverage! That’s a bit hefty for a “snack”. Even “Iced” the White Chocolate Mocha still has a whopping 450 Calories and 55 grams of Sugar.

If you are in the mood for Chocolate, choose the “Regular” Mocha, this drink (Grande Size) has 330 Calories and 35 Grams of Sugar (Still a bit heavy, but a lot better than that 470 calories).

ImageAnd that “Nonfat” milk still has the 67 grams of sugar, with 420 calories with the white chocolate). It may be “nonfat”, but certainly not a better choice. Nonfat milk is harder for your body to digest and will actually cause that Sugar to turn into fat much faster VS. with “Whole-milk”, the milk has natural probiotics to allow for the better digestion and absorption.

Think “Sugar-Free” is any better? Think again! Sugar Free syrups are made with Splenda, which is a chemical that actually makes you gain MORE weight. So that “Skinny Vanilla Latte” Really isn’t that “Skinny” after all.

2. Always say “Unsweetened”

A few weeks ago Starbucks unveiled their “NEW” Sweet Iced Tea. The Standard Grande Size Sweet Iced Tea has a whopping 80 calories and 21 grams of Sugar, while the “Unsweetened” version has 0 calories/sugar. If you need a little sugar, just add ONE pack of Sugar in the Raw or your own “Stevia” (natural-plant based sweetener). Even the Iced Coffee should be “lightly Sweetened” with “Less pumps” and “less milk”

3. Choose “Iced” verses “Blended”


If you do want that heavy cold-espresso based drink ALWAYS choose “Over ice” VS. “Blended” or in Starbucks terms “Frappuccino”. Most Coffeehouse blended drinks have extra sugar in the “blended/frappuccino” base for consistency. Iced drinks are made with Milk, Espresso, and Sugar. (Opt for no whipped cream as well, and Choose Whole milk instead of 2% or Nonfat). (i.e. Frappuccino drinks have more processed junk, and “iced” drinks have more “whole” ingredients.)

A ‘Flavored” Iced Latte has 190 Calories with 28 Grams of sugar, VS. the Frappuccino Version containing a Whopping 310 Calories and 67 grams of Sugar!! (This is with Whole milk and NO Whipped Cream). So, when that “Frappuccino Happy Hour” rolls around, think twice about going….

Well there you have 3 simple suggestions to order your Coffehouse drink this summer (and year round).

What are some ways you order your drinks during the Slim-down Summer months?

**All nutrition information Courtesy of , based on Grande Drinks.

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